CrossFit Endurance- 5:30pm (at CFG) Time to start a new training cycle for Endurance! Conditioning Part A 12 x 100m Run (Time) Rest :30 between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Death By Strict Pull Ups (AMRAP – Rounds and Reps) *No ring rows; Use a band that allows you to do no less than 3 reps at a time and no more than 7. These do NOT have to be unbroken.  Read more

Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) Weighted Pull-ups (Track heaviest double) Conditioning 10 Renegade Rows (50/35#) 20 Calorie Row 30 Kettlebell Swings (32/24 kg) 400 Meter RunRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm All four of the CFG Birddogs medaled at the 32nd Mile High Sprints today! Camilla- 1:39.4 (1st) Mike- 1:26.5 (1st) Jerry- 1:26.2 (2nd) Birddog- 1:20.9 (1st)   Conditioning In teams of three, complete five rounds each, for max reps, of: Push-Ups 100 Meter Farmer’s Carry (As Heavy As Possible, goal is to be Unbroken) Wall Ball Shots (20/14#) Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes  Read more

Caitlin crushing her Pull-Ups!   Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-NoonRead more

Jim, getting after it with his Single-Arm Kettlebell Rows! Strength Push Press (5 sets of 5 reps @ 11X1) Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups There will be a 20 Minute Time Cap on this workoutRead more